See how much Smoking can cost you

Preparing Yourself for Quitting:

• Decide positively that you want to quit. Try to avoid negative thoughts about how difficult
  it might be.
• List all the reasons you want to quit.
• Develop strong personal reasons in addition to your health and obligations to others.
• Begin to condition yourself physically: Start a modest exercise program; drink more fluids; get plenty of rest.
• Set a target date for quitting.

Knowing What to Expect:

• Have realistic expectations – quitting isn’t easy, but it’s not impossible either. 
• Understand that withdrawal symptoms are temporary. They usually last only 1-2 weeks.
• Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest, and your body is still dependent on nicotine.
• Know that most other relapses occur in the first 3 months after quitting.

Just Before Quitting:

• Practice going without cigarettes.
• Don’t think of never smoking again. Think of quitting in terms of 1 day at a time.
• Tell yourself you won’t smoke today and then, don’t. 
• Clean your clothes to rid them of the cigarette smell.

On the Day You Quit:

• Throw away all your cigarettes and ashtrays.
• Visit the dentist and have your teethe cleaned to get rid of tobacco stains. 
• Make a list of things you’d like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes and put the money aside to buy these presents.
• Keep very busy on the big day. 
• Remind your family and friends that this is your quit date and ask them to help you over the rough spots of the first couple of days and weeks.
• Buy yourself a treat or do something special to celebrate.

Immediately After Quitting:

• Develop a clean, fresh, nonsmoking environment around yourself, at work, and at home. 
• The first few days after you quit, spend as much free time as possible in places where smoking isn’t allowed.
• Drink large quantities of water.
• Try to avoid alcohol, coffee, and other beverages that you associate with smoking.

Tips to Help You Avoid Weight Gain:

• Make sure you have a well balanced diet, with the proper amounts of protein, carbohydrates, and fat.
• Don’t set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.
• Drink a glass of water before your meals.
• Chew sugarless gum when you want sweet foods.
• Plan menus carefully and count calories. Don’t try to lose weight; just try to maintain
  your pre-quitting weight.
• Have low-calorie foods on hand for nibbling. Some good choices are fresh fruits and vegetables. 
• Take time for daily exercise.

Source: National Institutes of Health, Clearing the Air, 1995.

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